Which would you like to do first?

Choose the meal you wish to analyze by clicking on the apple next to it. This will bring up the list of foods served at that meal.

When you check the box on the left of the foods listed, it fills the Quantity column with a "1" for that food item. If you ate or think you might eat more than 1 portion you can fill in the quantity with the correct amount.

The portion sizes will help you determine how many quantities you might have eaten or plan on eating.

To view specific nutrition info, click directly on the food item. Click "back" to return to the menu page.

Click on "Show Report" at the bottom of the page to view the nutrition information for the entire meal you logged.

Choose 2 servings of lean meat, fish, poultry and eggs. Have more beans, peas, nuts and seeds in your meals and snacks.

Know your Fats

Watch your total fat intake and choose more healthy fats like oils, nuts, and less solid fats like butter.

Watch your Salt and Sugar

Go easy on foods and drinks that have added salt and sugar

*Amounts listed are based on a 2,000 calorie daily intake, from the 2010 Dietary Guidelines. Each of us is different. Individual calorie level will depend on body size, physical activity and lifestyle.

Dietitian Contact

Vegetarian Resource Group

Helpful Documents

Vegetarian

Vegetarians choose not to eat meat, fish and poultry. A vegetarian diet can meet all known nutrient needs as long as a variety of foods are included: fruits, vegetables, leafy greens, whole grain products, nuts, seeds and legumes.

Some types of vegetarians further limit their food choices:

Lacto-ovo - eggs, milk, cheese and other dairy products along with plant foods.

Lacto - milk, cheese, and other dairy products along with plant foods.

Vegan
- only plant-based foods: fruits, vegetables, legumes, dried
beans and peas, grains, nuts, and seeds. Because the diet is more
limited in food choices, more care is needed to have a nutritionally
adequate diet.

Vegan

A person following a Vegan diet
includes only plant-based foods and avoids all meat and foods made with
any dairy products or eggs. The key to having a nutritionally adequate
diet is eating a variety of plant foods: fruits, vegetables, plenty of
leafy greens, whole grain products, nuts, seeds, and legumes.